[Vision2020] Fw:[Spam 6.60] Five good reasons to eat beans
lfalen at turbonet.com
Mon Nov 14 16:48:25 PST 2016
Subject: [Spam 6.60] Five good reasons to eat beans
From: "Nutrition Action" <nutritionaction at nutritionaction.com>
To: LFALEN at TURBONET.COM
Date: 11/14/16 13:32:50
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Monday, November 14, 2016
Nutrition Action Daily Tip
Can you name the diseases they help prevent?Author: David Schardt in: What to Eat
Why the fuss over beans? And by beans, we also mean peas, lentils, and other legumes. We can think of five "beanefits" to start with.
1. They're packed with fiber, potassium, magnesium, folate, and iron. These are nutrients a lot of people don't get enough of.
2. Cholesterol. Beans lower LDL ("bad") cholesterol, probably because they're rich in the gummy, soluble type of fiber that does that.
3. Blood pressure. Beans help lower blood pressure, possibly because they're a decent source of potassium. Bonus: their magnesium may help prevent type 2 diabetes.
4. Regularity. Beans contain less water than fruits and vegetables, which makes them a more concentrated source of fiber. Expect 6 or 7 grams of fiber in half a cup of most beans. The same amount of most veggies or fruits has 1 to 3 grams. Don't worry that some brands of, say, black beans seem to have less fiber than others. The different numbers on the labels are largely due to different laboratory tests, not differences in the beans.
Keep reading to learn more>>
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"Stop wasting money on vitamin and mineral supplements," declared a leading medical journal. "Enough is enough."
he journal was reacting to two disappointing studies on multivitamins. In the first, doctors who were given a daily multivitamin (Centrum Silver) for 12 years did no better on memory tests than those who got a placebo. In the second, heart attack patients who got a multivitamin for one to five years were no less likely to have a second heart attack than those who got a placebo (though half the patients stopped taking the pills before the study ended).
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Decision fatigue can lead to poor choices of what to buy and eat
"We think that our choices of what to buy and eat are thoughtful and deliberate, and that we know what we're doing," says Deborah Cohen, a physician and senior natural scientist at the RAND Corporation, a nonprofit research organization.
"We think that what we eat is under our control, but it isn't. Much of what we do is automatic and done without much thought."
When you talk to people about their goals, no one wants to overeat or get chronic diseases, Cohen notes.
"But it's just too difficult for most people to defend themselves against the ubiquitous cues that make us eat too much."
Some people can do it, she says, but most people are overwhelmed with too many responsibilities. "Most of us have a lot on our minds. It's too much effort to track everything. And it's a huge burden that people didn't have to face in the past."
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The Scoop on Sugar Substitutes
Sweet Nothings: Safe ... Or Scary? The Inside Scoop on Sugar SubstitutesIs aspartame the safest artificial sweetener? Or is it sucralose? Are sugar substitutes made from monk fruit safer because they are "natural"? Or are they all dangerous?
NutritionAction.com's Sweet Nothings: Safe … Or Scary? The Inside Scoop on Sugar Substitutes will tell you what's safe, unsafe, or inadequately tested.
We'd all like to satisfy our sweet tooth while avoiding sugar's known negative impacts on our waistlines, blood sugar levels, hearts, and teeth, just to name a few. Hence the United States' increased use of artificial and "natural" non-caloric sugar substitutes over the last decade, from over 6 million pounds in 2002 to over 8 million pounds in 2012. Worldwide, the market for artificial and other high-intensity sweeteners is expected to reach nearly $1.9 billion in 2017. For low-calorie sugar substitutes called sugar alcohols, the worldwide market already surpassed that, reaching $2 billion in 2012. FIND OUT MORE
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